That's a good question, and the reason I've never filled it in myself. I get 10K steps/day using my fitbit. I am often on the treadmill for 2 miles per day, getting up a respectable speed and heartrate.

So light to moderate, but 7 days a week? I don't know where I fit in either.

The TDEE for sedentary is (I think, you can check) about 120% of BMR. So, figure sedentary TDEE averages a METS of 1.2 (as a reference, sitting quietly is 1.0 and sleeping is 0.9). If you take 1.2 times 24 hours you get 28.8. Add the 3.5 for standing 7 hours and the 2.0 for walking the dog for an hour and you get to 34.3, which is an average of 1.43. Take your BMR first by 1.20 and then by 1.43 and then compare those numbers to what you get by selecting "sedentary" or "light" or "moderate" and that might help you decide.

Hope this helps!

ETA: @kencc had this post which was helpful, a snip from the relevant part:

kencc wrote: One of the issues is that the Mifflin-St Jeor equation gives a reasonably accurate BMR for an 'average' person but tends to over-estimate BMR for over-weight people with a body fat percentage greater than, say, 30%. For those with a high BF%, it's usually found that the Katch-McArdle equation gives a lower but more accurate BMR figure than Mifflin.

I'm pretty sure the BMR calculation on this site is Mifflin-St. Jeor, so you might want to factor that into your figures, maybe search for the Katch-McArdle equation and see how different it is.

If you track your calories and weight for awhile you can get a better idea what your actual TDEE is vs. the estimate given by whatever calculator. I'm currently trying that on MFP, but some of my guesses for calories are so wild, I'm not sure how accurate it will be.

Two mantras to live by:"Eat (real) food, not too much, mostly plants" Michael Pollan"Lose weight in the kitchen, gain health in the gym" Yoni Freedhoff

START THE 5:2 DIET WITH HELP FROM FASTDAY

Be healthier. Lose weight. Eat the foods you love, most of the time.

LEARN ABOUT FASTING
We've got loads of info about intermittent fasting, written in a way
which is easy to understand. Whether you're wondering about side effects or why the scales aren't budging, we've got all you need to know.

ASK QUESTIONS & GET SUPPORT
Come along to the FastDay Forum, we're
a friendly bunch and happy to answer
your fasting questions and offer support. Why not join in one of our regular challenges to help you towards your goal weight?